Ham is a popular meat often used in sandwiches or as a breakfast meat. One medium slice of smoked or cured ham (approx 4-1/2" X 2-1/2" X 1/4") contains around 80 calories, making it a reasonable option for those watching their calorie intake.

In addition to calories, smoked or cured ham also offers some nutritional benefits. It is a good source of protein, iron, and zinc. It is also low in carbs, containing less than 1 gram per serving.

In this article, we'll dive deeper into the nutritional content and benefits of smoked or cured ham, as well as explore some popular dishes and alternatives to consider.

Calories in Smoked or Cured Ham

As mentioned in the introduction, one medium slice of smoked or cured ham contains around 80 calories. This makes it a relatively low-calorie meat option. However, it's important to keep in mind that the calorie content can vary depending on the brand and preparation method. Some types of ham may contain added sugars or fats that can increase the calorie count. If you're looking to reduce your calorie intake, be sure to check the label and opt for leaner varieties of smoked or cured ham.

Serving Size of Smoked or Cured Ham

The serving size for smoked or cured ham is typically around 2 ounces or 56 grams. This equates to one or two medium slices, depending on the thickness. It's important to be mindful of portion sizes when it comes to ham, as it can be easy to eat more than the recommended serving. This can lead to consuming more calories and sodium than intended. To ensure you're sticking to the proper serving size, use a food scale or measure out the slices to avoid overeating.

Smoked or Cured Ham Carbs Content

Smoked or cured ham is a low-carb meat option, containing less than 1 gram of carbs per serving. This makes it a suitable choice for those following a low-carb or keto diet. However, keep in mind that some types of ham may contain added sugars or starches. This can increase the carb content, so be sure to read the label carefully before purchasing.

Smoked or Cured Ham Fat Content

Smoked or cured ham contains both fat and protein. The exact amount of fat can vary depending on the specific brand and preparation method. However, lean cuts of ham typically contain around 2-3 grams of fat per serving, while fattier cuts may contain up to 8 grams of fat per serving. To reduce your overall fat intake, opt for leaner cuts of smoked or cured ham and trim off any visible fat before consuming.

Smoked or Cured Ham Protein Content

One of the main benefits of smoked or cured ham is that it is a good source of protein. One serving typically contains around 10-12 grams of protein. Protein is important for building and repairing muscle tissue, as well as supporting overall health and wellbeing.

Vitamins and Minerals in Smoked or Cured Ham

Smoked or cured ham also contains a variety of vitamins and minerals, including iron, zinc, and vitamin B12. Iron is important for producing red blood cells and supporting brain health, while zinc is essential for immune function and wound healing. Vitamin B12 is important for nerve and blood cell health.

Benefits of Eating Smoked or Cured Ham

Eating smoked or cured ham in moderation can provide a range of benefits, including increased protein intake, improved iron and zinc levels, and low-carb option for those watching their carb intake. However, it's important to keep in mind that smoked or cured ham can be high in sodium, which can be problematic for those with high blood pressure or other sodium-sensitive conditions. Be sure to balance your ham intake with other low-sodium foods and stay within the recommended daily sodium intake limit to avoid any negative health effects.

How to Prepare Smoked or Cured Ham

Smoked or cured ham can be prepared in a variety of ways, including baking, grilling, or pan-frying. For baking, preheat your oven to 350°F and place the ham slices in a baking dish. Bake for 20-30 minutes, or until heated through. For grilling or pan-frying, heat a grill or skillet over medium-high heat. Add the ham slices and cook for 2-3 minutes per side, or until browned and crispy around the edges.

Popular Dishes Using Smoked or Cured Ham

Smoked or cured ham can be used in a variety of dishes, including sandwiches, omelets, and quiches. One popular recipe is ham and cheese sliders, where ham slices are layered with cheese and topped with a buttery garlic glaze before being baked in the oven. Another option is a ham and egg breakfast bowl, which features scrambled eggs, roasted vegetables, and diced ham for a high-protein start to your day.

Alternatives to Smoked or Cured Ham

If you're looking for a low-calorie, low-fat meat option, consider turkey or chicken breast. For a vegetarian or vegan option, try using tempeh or tofu as a meat substitute in dishes like stir-fries or sandwiches. Ultimately, the best meat option for you will depend on your personal preferences and dietary needs.